Returning the changed meal pattern to its previous state and increased food consumption due to traditions during the holiday can cause problems with the digestive system in individuals. Pastries and baklava prepared during the holiday are consumed widely by many people. While it would be wrong to say never consume, it is also wrong to consume too much. The secret is in balance. Suggestions for spending the Ramadan holiday in a healthy way without experiencing health problems and weight gain after the holiday:
START THE DAY WITH A BALANCED BREAKFAST
Egg, cheese, tomato, cucumber. Have an adequate and balanced breakfast with vegetables, parsley, olives and multigrain bread. Stay away from fried foods and pastries for breakfast. Balance your sugar intake by not consuming jam, honey and molasses for breakfast, as candies and desserts may be consumed later in the day.
CONSUME MILK DESSERT INSTEAD OF SHERBET DESSERT
During the Eid period Chocolate and dessert consumption in general is increasing. Serve your guests milk dessert instead of sherbet dessert. Do not accept every treat during holiday visits, try to consume a dessert during the day, say no during your visits and do not be insistent on your guests. If you cannot stop yourself from consuming baklava, consume it by paying attention to the amount.
LET YOUR GOAL BE TO MAINTAIN YOUR WEIGHT DURING THE FESTIVAL
Special days are the periods when it is difficult to lose weight. During this period, your goal should be to maintain your weight rather than lose weight. To avoid weight gain at the end of the holiday, do portion control rather than diet. Eating everything over the days rather than in one day will make you happy and help you maintain your weight. If you have a carbohydrate-rich diet such as pastries, pastries, and desserts during the day, try to balance it by eating vegetable dishes and salads with olive oil for your dinner, without consuming bread, rice, or pasta.
CONSUME LOTS OF WATER
Reintroduce the water habit to the body, which has become accustomed to thirst during the month of Ramadan, and speed up the slow metabolism. Try to drink a glass of water at least every hour. Also, remember that increased tea and coffee consumption due to the holiday does not replace water, but removes water from the body. Do not forget to drink water with every tea or coffee you drink.
INCREASE YOUR PHYSICAL ACTIVITY
Since Eid is a holiday, many people spend this time resting at home/hotel. Movement should be at this time as it should be at every moment of our lives. Because there is more food consumption than usual during the holiday, it is necessary to increase physical activity to balance this. Take a walk with your loved ones, go to holiday visits on foot, use the stairs instead of the elevator.
DO NOT HAVE NIGHT SNACKS
Do not continue the habit of eating at night, left over from sahur time. You can have a fruit as your last snack 2 hours before going to bed.
DO NOT GO AWAY FROM YOUR NUTRITION TREATMENT
Especially for individuals with chronic diseases such as diabetes, cardiovascular diseases, gout, chronic kidney failure and high blood pressure, and those who have a special nutrition plan. It is a must that they do not spoil their nutrition during holidays and other special occasions. Pay attention to your diet to avoid health problems.
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